Rules and Standards:
* Deadlift: The deadlift must be performed with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the barbell. The arms must be straight throughout.
* Chest-to-Bar Pull-Up: Dead-hang, kipping or butterfly pull-ups are all allowed as long as the arms are fully extended at the bottom and your chest clearly contacts the bar below the clavicle at the top.
* Wall Ball Shot: In the wall ball shots, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit a 10-foot target. The ball must hit the target for the rep to count. If the ball is not caught between reps, it must come to a full stop on the ground. Catching the ball bouncing off the floor is not permitted.

11:21 glad that’s over. Awesome programming I’ve got a lot of work to do impressed with all the scores posted every wod

Darren R

12:42.

Needed to get some snatch work in before hand, and I think it effected my grip a little. Pulls ups harder than they should have been. Fun wods. Thanks.

Ashleigh M

13:23….wow!!! I need to do more wall ball. I fell apart there.
Great workouts though!!!

Tobin

35:50

Had to do singles for all the DLs. Did everything else unbroken. Probably should have scaled the DLs, but tomorrow the world ends so I figured I should just step it up. Thanks for an awesome competition CJ.

Steve H

8:50

*dead lifts and wall balls unbroken
* pull ups only broke on 16(10,6)

http://www.facebook.com/profile.php?id=26503334 Michelle Kinney

Nice dude

Steve H

Thanks to CJ and crew for the fun 3 days. As of tomorrow my legs officially won’t work.

Yes gentlemen, you should be able to perform more muscle-ups than your female counterparts.

D.
Three sets, not for time, of:
Barbell Hip Thrusts x 10 reps @ 21X1
Rest 45 seconds
Supine Ring Row x 10 reps @ 2111
Rest 45 seconds
Glute-Ham Raises x 6-8 reps @ 2011
Rest 45 seconds
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Whether your goal is to make it to Regionals or participate with a group of your friends at the gym for fun, we want to know how you are doing! This season, we want to collect Open data from all those following the Competition blog to analyze, study and utilize to tweak our programs to better suit you all. The data we collect will help us with a few things:
1. Assess our athletes’ strengths (what were the best events or areas where we collectively excelled)
2. Assess our athletes’ weaknesses (where did our athletes struggle, and how can we improve those results)
3. Prioritize which Regionals Invictus Coaches Support – We will be sending a few of our coaches out to various regions to help qualifying athletes. We need to know which regions need the most help to best prioritize that.